Need help with Arm routine.

ClairePear14

At the momen, my training regime is:
Mon- legs/butt/abs
Tues- arms/cardio
Wed - rest
Thurs - legs/butt/abs
Fri - arms/abs/cardio
Sat - cardio
Sun - rest

I have my my Monday and thursday routine set out and it's a good routine but I'm doubting my Tuesday and Friday arm routine.

Bicep curl - 3X12
Triceps kickback - 3X12
Hammercurl - 3X12
Shoulder flys -3X12
Lat pull down (resistance band) - 3X15
Shoulder press - 3X12
Push up - 3X10
Supermans - 3X16
Rows - 3X12
Dumbbell raise - 3X12
Tricep extension overhead - 3X12
Shrugs - 3X12
Chest press - 3X12
I did this with 10KG dumbbell held in both hands. Or did seperate arms with a 5kg dumbbell.

Excuse the lack of knowledge with it. I don't really know what to do now. I did this routine yesterday and I only feel work in my back and traps when my arms were pretty worked too...
Is the to much in there? Am I missing something? Or is it all completely wrong?
I only have access to free weights (so no gym machines) - barbell, Dumbbells and resistance bands.

paj315

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eangel1023

When I used to body build I would devote full days to bicep/tricep work. I would alternate between the two starting with dumbbells, move to barbells (ez curl) and then to cable machines. I would always finish with supersets bicep curls. Typically I would stage these workouts towards the end of the week prior to rest days.

lishie_rebooted

If you have a barbell, why aren't you benching, rowing, OHPing, deadlifting, and squatting instead of this massive split?

Stronglifts is a great program. Full body, 3 times a week.
If you want iso work, do ICF 5x5 instead. It's based off of SL.

marcolbmp

Everyone is different, that being said, you might be overtraining your arms.
Maybe try doing your compound exercises first, like your pull downs, low rows, chest presses, shoulder presses and such. Then go to your barbell curls and close grip bench press or close grip push downs, and finish up with spider curls or high cable curls and dumbbell french press and/or dips.

I've found that using spider curls and db french presses are the best finishers for me.

ClairePear14

lishie_rebooted wrote: »

If you have a barbell, why aren't you benching, rowing, OHPing, deadlifting, and squatting instead of this massive split?

Stronglifts is a great program. Full body, 3 times a week.
If you want iso work, do ICF 5x5 instead. It's based off of SL.

I sadly dont have a bench but i can work without it.
Ill look into it, thanks!
Im following a certain programme at the moment which requires legs and glutes to be worked on the same day, so i thought id just stick with that plan.

AllanMisner

What are your goals? How long have you been training?

ClairePear14

AllanMisner wrote: »

What are your goals? How long have you been training?

@Allanmisner Goals are to build and maintain muscle. Ive been in the fitness 'world' for a few years now. Mainly cardio but most recently got into weight lifting.

AllanMisner

ClairePear14 wrote: »

AllanMisner wrote: »

What are your goals? How long have you been training?

Goals are to build and maintain muscle. Ive been in the fitness 'world' for a few years now. Mainly cardio but most recently got into weight lifting.

Then my advise is to drop the splits and go to compound movements with heavy weights (squats, deadlift, bench press, rows or pull-ups, and overhead press) two to three times peer week. Most trainees with less than 2 years of lifting will see great results with a full body, compound movement program (such as strong lifts).

I believe it is more important to focus on strength in the first two years of lifting. This builds a good foundation. If you see your gains plateau, then re-evaluate whether it is time to start accessory and/or isolation work.

ClairePear14

AllanMisner wrote: »

ClairePear14 wrote: »

AllanMisner wrote: »

What are your goals? How long have you been training?

Goals are to build and maintain muscle. Ive been in the fitness 'world' for a few years now. Mainly cardio but most recently got into weight lifting.

Then my advise is to drop the splits and go to compound movements with heavy weights (squats, deadlift, bench press, rows or pull-ups, and overhead press) two to three times peer week. Most trainees with less than 2 years of lifting will see great results with a full body, compound movement program (such as strong lifts).

I believe it is more important to focus on strength in the first two years of lifting. This builds a good foundation. If you see your gains plateau, then re-evaluate whether it is time to start accessory and/or isolation work.

@AllanMisner‌ Thank you!
In my legs/butt weight lifting session on Monday and thursday I already do squats and deadlifts. Should I just add the rows, bench press, ect to that and call it full body and do that 2/3 times a week?

lishie_rebooted

ClairePear14 wrote: »

AllanMisner wrote: »

ClairePear14 wrote: »

AllanMisner wrote: »

What are your goals? How long have you been training?

Goals are to build and maintain muscle. Ive been in the fitness 'world' for a few years now. Mainly cardio but most recently got into weight lifting.

Then my advise is to drop the splits and go to compound movements with heavy weights (squats, deadlift, bench press, rows or pull-ups, and overhead press) two to three times peer week. Most trainees with less than 2 years of lifting will see great results with a full body, compound movement program (such as strong lifts).

I believe it is more important to focus on strength in the first two years of lifting. This builds a good foundation. If you see your gains plateau, then re-evaluate whether it is time to start accessory and/or isolation work.

@AllanMisner‌ Thank you!
In my legs/butt weight lifting session on Monday and thursday I already do squats and deadlifts. Should I just add the rows, bench press, ect to that and call it full body and do that 2/3 times a week?

Yeah, just look at SL or ICF.

You could probably substitute floor press for benching if you don't have a bench or snag one off of CL